If you read my nutrition post, you may recall that I compared a 200-calorie cup of oatmeal to a 200-calorie cupcake. You don’t need a background in food science to know that the oatmeal is the better choice for your body as a source of fuel.

The reason for this difference is that oatmeal is an example of a low glycemic index (GI) carbohydrate (carb), while a cupcake is an example of a high GI carb. Low GI carbs are those that are quickly digested and absorbed into the bloodstream, while high GI carbs are broken down slowly, gradually releasing glucose into the bloodstream. As a result of this phenomenon, you will notice that a bowl of oatmeal will keep you full for a notable amount of time, while a quick fast-acting processed food such as a cupcake will result in a quick insulin spike, followed by an equally quick crash afterwards, leaving you hungry and tired.

To take advantage of this anomaly, opt for lower GI carbs prior to a strenuous workout, and you will enjoy a longer prolonged endurance without the accompanying insulin spike.

So, the next time you are presented with the opportunity to eat a quick “pick me up” like a donut or cupcake, consider how that treat will make you feel in an hour’s time. Chances are that the temporary feeling of satisfaction you get from eating that treat won’t compensate you appropriately for the resulting crash you later get. Now, that doesn’t mean that you should avoid sweets for the rest of your life – just be more conscious of the physical and mental effect that different forms of food have on you.